1/12/18

Training Pit CrossFit (Hollywood, FL) – CrossFit

Warm-up (No Measure)

2 rounds of:

5 pvc pass through and

5 pvc overhead squats,

10 squat jumps,

10 push-ups.

Then 2 sets of 5 with an empty barbell:

Good mornings,

back squat,

behind the neck presses snatch width, heaving snatch balance

Snatch Balance (8 minutes skill work )

Spend 8 minutes working up to a challenging snatch balance or heaving snatch balance.

Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

10 Push Press, 115#

10 Kettlebell Swings, 53#

10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
womens Rx 75#, 35# kb, 20″ box

BC will do push press with double DBs

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1/11/18

Training Pit CrossFit (Hollywood, FL) – CrossFit

shoulder and hip (squat) warmup (No Measure)

2 rounds

10m single KB/DB oh carry (10m each arm)

10 goblet squats

10 push ups

10 sit up

3 inch worms

2 Crab Bridges (1 per side)

https://www.youtube.com/watch?v=fgsUe3Lc3hI

Push Press (6×2 Push Press ( 80-90%). Superset single leg RDL)

Single Leg RDL (6×4 (per leg) with 2 DBs)

Single Leg Romanian Deadlift using double DB or KB or even barbell if you need heavier

Coach Led Group Stretch (No Measure)

stretch after class

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

10 deadlifts (135/85) Rx + (155/105)

5 back squats (same)

3 rope climbs / Rx+ legless

Metcon (No Measure)

Cash Out’ : 4 minutes

10 kipping pull ups,

10 burpees,

OR

Hypertrophy 3 sets of

12 wide grip strict pull ups in a superset with

15 banded good mornings

1/10/18

Training Pit CrossFit (Hollywood, FL) – CrossFit

warmup Run, wall walk, lunges, wall squats (No Measure)

Warmup

2 rounds

100m run

2 wall walks

6 spiderman lunges

10 wall squats + 10 second hold

Pull-ups (8 min skill work or bar Mu)

Pit Chipper (Time)

6 Bar Muscle Ups / 10 C2B pullups

12 Power Snatches (115/75)

18 OHS (115/75)

24 Push Jerks (115/75)

30 Burpees

36 T2B / 36 V-ups

40 Sumo DLHP (70/53)

**17 min CAP**

100/80 assault bike cals – teams of 2 (Time)

Partner Assult Bike for cals

100/80

1/09/18

Training Pit CrossFit (Hollywood, FL) – CrossFit

warmup – 400m row, RDL, good morning, snatch grip behind neck press (No Measure)

400m row

Barbell Warm up

-10 romanian deadlifts

-10 good mornings

-10 behind the neck presses

warmup Squat Clean tech work (No Measure)

WARMUP

Coaches work with athletes on drills to improve clean form. EMPTY bar to start

Squat Clean (7×2 (find 2RM))

does not have to be touch and go, but rest no longer than 15 secs between reps. Superset with dips

weighted STRICT ring dips (7×3 find 3RM)

no green band on stationary dip, work progressions

Metcon (Time)

3 rounds – 9 min cap

8 power cleans (135/85) Rx+ (165/105)

8 toes-to-bar / Rx+ 4 bar Muscle ups

35 double unders / 70 singles

Metcon (Calories)

rest 2 minutes then row 5 minutes for total cals

1/08/18

Training Pit CrossFit (Hollywood, FL) – CrossFit

shoulder and hip (squat) warmup (No Measure)

2 rounds

10m single KB/DB oh carry (10m each arm)

10 goblet squats

10 push ups

10 sit up

3 inch worms

2 Crab Bridges (1 per side)

https://www.youtube.com/watch?v=fgsUe3Lc3hI

Push Press (7×1 Push Press ( 80-90%). Superset single leg RDL)

Single Leg RDL (7×3 (per leg) with 2 DBs)

Single Leg Romanian Deadlift using double DB or KB or even barbell if you need heavier

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
10 min cap

Metcon (No Measure)

cashout: 3 rounds

15 burpees,

200m run

Or**

hypertrophy – 3 sets of

12 single arm bench press in a super set with 12 weighted step ups

Coach Led Group Stretch (No Measure)

stretch after class

1/06/18 – Fithy Fifty

Training Pit CrossFit (Hollywood, FL) – CrossFit

Coaches choice warmup (No Measure)

NO LINE DRILL. should be warming up specific to Strength and Metcon part

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
women’s Rx 20″, 35# kb, and 35# push press, 14# wall ball

1/05/18

Training Pit CrossFit (Hollywood, FL) – CrossFit

“St Petersburg” Kb WarmUp (No Measure)

“St Petersburg” Kb Warm Up Flow – 100′ suitcase carry each arm, 100′ oh carry each arm, 2L/2R Turkish Get up, 12 Russian swings, 8 (4 per side) front rack or overhead squat, 30s floor scap stretch, 30s psoas so good stretch

https://youtu.be/t6Kh0kZfi_Y

Push Press (5×3 Push Press ( 75-85%). Superset single leg RDL)

Single Leg RDL (5×5 (per leg) with 2 DBs)

Single Leg Romanian Deadlift using double DB or KB or even barbell if you need heavier

Metcon (AMRAP – Rounds and Reps)

In 12 minutes.

500m Row then max rounds:

8 double dumbbell clean and jerk (50/35)

6 Kipping Ring dips/ 12 box dips / No green bad or higher on stationary dips scale

Coach Led Group Stretch (No Measure)

stretch after class